The 3 Pillars of Longevity (part 1/3)
There are 2 factors to evaluating quality of life.
LIFESPAN - how many years we live.
HEALTHSPAN - how well are those years spent.
In my opinion, I have no desire to live longer if my quality of life is compromised, which is why my philosophies and training strategies are evolving. Concentrating on 3 major pillars as we age will 100% determine how your last years will be spent.
Today I want to dive into the FIRST PILLAR
#1 CARDIOVASCULAR EXERCISE
How can we determine our cardiovascular health, and what measures need to take place to ensure it is improving? Over the past several decades, several studies have shown that an indicator of cardiovascular fitness is through VO2 max testing. The higher the VO2 max number an individual has, the higher the chance they have of living longer.
How do you test your VO2 max?
Your VO2 max is the max rate of oxygen your body is able to utilize during exercise. The best way to test for this is by lab testing with a Dr's monitoring. This isn't always the most ideal, so I will also explain how we tested it in school.
The Cooper 1.5 Mile Test
Find a track.
Complete 1.5 miles as fast as you can, and time yourself.
Use this chart to learn how cardiovascular fit you are for your age.
the cooper 1.5 mile test
Now while this isn't the best indicator, it will give you a basic idea on how you are doing.
Now that you are aware of how fit your heart and lungs are, how do we improve it?
Good question!
There are two types of cardio training - Zone 2, which is 60-70% of your max HR, such as running comfortably for 30 minutes. The Second, is HIIT training, and forces your heart to work harder for shorter bursts of time. There is also short periods of rest in between these sets to allow for several sets in one cardio session.
Both of these forms of cardio training help condition you, but training your heart at maximal efforts will have a higher degree of influence over improving VO2 max.
Recommendation - 100-120 minutes of zone 2 per week (I would equate this to WALKING in nature with hills) and 2-4 -12 minutes of HIIT style cardio to have the most successful results of improving cardiovascular health and one pillar to a long vital life!
Now here is your part! Find a track, test yourself, and let me know where you are at!
Ps - I have a few real time HIIT style workouts on youtube that are available for free! Some were bought exclusively for a fitness website, but a few are still hanging around! Click here to try one of my oldies by goodies and a blast for my past. No making fun of of my hair please.
The other great workout I have recommended to my clients is a fun treadmill session! I will share this one on a later email, but I think for now I have got you started on the right track!
CLIENT SPOTLIGHT - Carlita!!
Carlita after 5 years of SBBT!
Lean mean fighting machine - so proud of you Carlita
I wanted to take a moment to share an inspiring success story from one of our SBBT esteemed clients, Carlita, who has been an avid participant in our online SBBT strength program for the past five years.
Carlita's determination and commitment to her fitness goals have been truly remarkable. As a marathon runner, she recognized the importance of strengthening her body to maintain optimal health and prevent injuries. With that in mind, Carlita embarked on her journey with our program, seeking to enhance her performance and overall well-being.
Being a mother to five energetic boys, Carlita's schedule is undoubtedly demanding. However, her unwavering dedication and perseverance have been truly commendable. She has consistently made time for her workouts and incorporated the principles of our strength program into her daily routine.
Today, I am thrilled to share that Carlita's hard work and dedication have yielded remarkable results. Not only has she experienced a significant improvement in her running pace with less pain, but she has also undergone a remarkable body transformation. Carlita exudes confidence and is overjoyed with her newfound strength and vitality.
Her incredible journey serves as a testament to the effectiveness and life-changing impact of our online strength program. Carlita's commitment to self-improvement, both physically and mentally, is truly inspiring and worthy of celebration.
I wanted to take this opportunity to express my deepest appreciation to Carlita for entrusting us with her fitness journey and for being an exceptional client over the past five years. Her unwavering dedication and remarkable achievements continue to motivate and inspire our entire SBBT community!
To say I am both proud and honoured in an understatement. 💖